Warm-up (600) 400 Free 200 Kick Set (400) Swim 400 reverse IM …50 drill/50 swim Set (600) Pull 3 x 200 on 3:30 …descend 1-3 Set (2100) 2 rounds Swim 2 x 200 IM on 3:30 …80% effort 4 x 50 free on 1:00 …d1-4 2 x 50 kick on 1:15 Cool-down (300) 150 swim/100 drill/50 swim ...moderate to EZ choice |